january 2013 max sports & fitness magazine

7/30/2019 JANUARY 2013 MAX SPORTS & FITNESS MAGAZINE

1/68

FREE!Compliments of:

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JANUARY 2013 www.maxmuscle.com

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pg. 46

+HOW TO BECOME

Cover Model Search WinnerAllEN ElliOTT

a MaXFORM CHaMP

MAKING YOU FAT?


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WWW.MAXMUSCLE.COM JANUARY 2013

JANUARY 2013 ISSUE 170

26

CONTENTS

HEALTH18 Thyroid & Metabolism

If you have unexplained

weight gain, the answer

could lie with your thyroid.

Find out more about this

important gland and how

it affects your metabolism.

COVER24 Best Body Ever

Cover model Allen Elliott

shares valuable tips to

help you reach your fitness

and weight loss goals in

12 weeks.

FITNESS26 Arm Blaster

Check out the first of three

workouts over the next few

months to help you get in

30 46

your best shape ever!

28 Believe ItHow to conceive, believe and

achieve your weight-loss goals.

30 Snow FunSeven locations where you

can get your winter on!

RESULTS36 12-Week Transformation

See how this young man lost morethan 80 pounds in 12 weeks and

now is helping others get in

phenomenal shape through

Max Muscle.

IMAGE38 Perfectly Purple

If you love purple, you'll love

these fun beauty finds!

40 Beard CareIf you're ready to sport a

24

28

Got a be ard?Keep it looking nice

and trim with th esegrea t products !

40


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3JANUARY 2013WWW.MAXMUSCLE.COM

Photographer: James Patrick, JamesPatrick.com

Model: Allen Elliott

Assistant: Kim Miller

Location: Scott's Training Systems

ScottsTrainingSystems.com

5454 Rustic Comfort

Enjoy this recipe for wild

mushroom risotto!

CUTTING EDGE56 Blast Fat

Max Muscle Sports Nutrition's

wildly popular fat-churning

Emerge can help you in your

fight against fat!

COLUMNS34 Max Champ60Ask Dr. Harvey

IN EVERY ISSUE4 Editors Note6 President's Point10 Contributors12 Feedback Buzz16 Health Beat62What's Hot

ON THE COVER

FREE! Compliments of:

YOURBESTBODYEVER!

3-Month PlanFat-Sizzling FoodsHardcore Workout

JANUARY 2013 www.maxmuscle.com

EMERGEONSALE

(details inside)

Special Report:

IS YOUR THYROID

TRaveleR'SgUIDe TO

eaTIngOn THe gO

pg. 46

+HOW TO BECOME

Cover Model Search WinnerAllEN ElliOTT

a MaXFORM CHaMP

MAKING YOU FAT?

beard, here are the products

you'll need.

42Year-Round BeautyFrom meditation to skin care

to choosing the right bathing

suit for your body type, here

are monthly tips to keep

you beautiful all year long!

NUTRITION46 Eating on the Run

Just because you have to

travel for work doesn't mean

you can't eat healthy. Here's how.

50 Fat-Sizzling FoodsFrom lean meats to whole

grains and chili peppers,

here are seven foods that

fight fat naturally!

56


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WHENphotogra-pher James Patrick

(who has shot

many covers and

features for MS&Fover the past two

years) approached

me with the idea to

do a cover model

search at the Fitness

Model International

convention in New-

port Beach this past

October, I was immediately on board. We had several

candidates turn out for the audition and narrowing it

down to one choice was probably one of the hardest

things I've ever done. I relied heavily on James and his

team's thoughts and considerations as well. In the end,

we decided on one winner: Allen Elliott. I can't even

begin to tell you what a great choice Allen has been. Not

only is this young man dedicated, upbeat and hardwork-

ing, but he did above and beyond the call of duty for the

cover and workout shoots and he contributed articles

relevant to our January issue to help readers get in the

best shape of their lives! Please read his article on pages

24-25 and get inspired to achieve your best body ever in

three months!

Other articles in this issue will help you on your

journey. Consider Maria Kang's mentally t article on

how to conceive, believe and achieve your goals (pg.28) or 2012 MaxForm Life Challenge Champion Amanda

Freeseman's column on tips to help you become the

next MaxForm champion (pg. 34). Not sure what to

eat to get the most out of weight loss? Check out the

article on seven fat-sizzling foods on pgs. 50-52. And if

you're thinking there's no way you can join the MaxForm

contest or stick to a nutrition plan because you travel

too much for work, think again. Experts provide plenty

of guidance and solutions on pgs. 46-48. Lastly, when

you need more than dieting and fat-burning foods, nd

out how Max Muscle's wildly popular weight-loss product,

Emerge, has customers raving about how this delicious-

tasting product is helping them lean down like neverbefore (pgs. 56-57).

For fun, we have included an article on seven

winter destinations (pgs. 30-32) where you can enjoy

everything from heli-skiing to snowshoeing and ice

skating. So, go burn some calories out on those slopes

and enjoy winter!

Happy 2013, everyone! Make it a great year!

Until next time,

LaRueNovick

EDITOR'SNOTE

LaRue Novick is Editor in Chiefand Creative Director of MS&F.

LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM

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Percent

ageofChangeinRMR

Source: Zenk, 2007 p=0.001-4.0

-3.5

-3.0

-2.5

-2.0

-1.5

-1.0

-0.5

0.0

0.5

1.0

1.5

Change in MetabolismDocumented by Clinical Trials (n=45)

Placebo7-Keto

Source: Kalman, 2000 p=0.01

TotalWeightLoss

0

1

2

3

4

5

6

7

8

Placebo

7-Keto

7-Keto 7-Keto

7-Keto

Source: Zenk, 2002 p=0.038

Total Weight Loss Over 8 WeeksDocumented by Clinical Trials (n=65)

AMERICAS TOP PHYSICIANS RECOMMEND

A Key Ingredient of QUADRA CUTS NIGHT TIME METABOLIC ACTIVATOR

QUADRA CUTS Night Time

was a key factor in helping me lose over 60 LBS. during

my personal transformation!

Amanda Freeseman2012 Maxformation Champion

*Amanda Freesemans results are not typical. Amanda used Quadra Cuts Nighttime as part of a

comprehensive nutrition program that included healthy eating and exercise.

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8/68


I can'tbelIeve I'mwriting my editorial for

the start of a new year. Ifyoure reading this, that

means we all survived theend of the world and the

Mayans were wrong. Thatsgreat news! And better

news is that our bestselling weight-loss drink,

Emerge, has two greatnew avors expected to arrive this month just in time for diet andweight loss season! New Blossom White Tea and Minty Mojito are

coming soon and the initial feedback already is that these are twoof the best avors Max Muscle has ever done!

To top that off, Emerge is on special all month long; when youbuy the rst one, you get the second one 50 percent off! This is a

great way to take advantage of some special savings and try anyof the 12 great avors of Emerge at half the price!

To help our awesome customers get motivated and achievetheir New Years Resolutions, weve brought the MaxForm

Life Challenge back for 2013 and are awarding the best bodytransformation with $25K in cash!

In addition to the money and great new body, theres a lot ofrecognition and publicity that comes along with it. If you haventalready seen it, the current MaxForm Life Challenge Champion,

Amanda Freeseman, is featured prominently in the new issue

ofFitness Rx Women. Shes in a 3-page pullout poster inside

the magazine that goes through her entire workout and dietroutine. She is also appearing on Fitness Rx Womens website in

a series of videos where she talks about her training, diet andsupplementation. You can check it out at FitnessRxWomen.com.She's also going to be featured in an upcoming issue ofMuscle& Fitness Herswith a full page editorial write-up on her amazingMaxFormation! We're so proud of you, Amanda!

While youre surng the web, be sure to check out thenewly designed MaxMuscle.com. Weve updated the site with

a brand-new slicker look, making it easier to navigate andnd the information thats important to you. The same goes

for our monthly e-newsletter, so if you arent currently gettingit and you want to get even more specials and the latest

product announcements and info about the company beforeeveryone else, then sign up for the e-newsletter when youre on

MaxMuscle.com.Weve got some exciting things planned for this upcoming year

with innovative new products being developed, Max Muscle storesbeing reformatted and the Customized Max Muscle Nutrition Plan

getting an overhaul. Thanks to all of you who helped make 2012a great year for Max Muscle and heres to 2013 and Max Muscles

best year yet!

Publshe Joe Wells Enterprises, Inc.

Eecuve Ed Sean GreeneEd--Chef/Ceve Dec

LaRue Novick

Pfede Tariq Ahmad

Max SPortS & FitnESS210 W. Taft Avenue

City of Orange, CA 92865

(714) 456-0700

www.maxsportsandtness.com

Max Sports & Fitness Magazine is published monthly

by Joe Wells Enterprises, Inc. and may not be repro-

duced without express written permission, all rights

reserved. No liability is assumed by Joe Wells Enter-

prises, Inc. or Max Muscle regarding any content inthis publication. It is vital that before implementing

any diet or exercise routines, you must rst consult

with a qualied physician.

Max Muscle is not responsible for advertiser claims.

Joe Wells Enterprises, Inc. and Max Muscle do not

promote or endorse the use of steroids or other

illegal substances. For more information concerning

diet and nutrition, recalled products, steroids and

other related products and issues, please visit the

Federal Food and Drug Administrations Web site at

www.fda.gov.

We reserve the right to refuse advertising withoutexplanation.

Lisa Maiorana, Joe Wells, Amanda Freeseman,Linda Hepler, Abby Hoeffner, Susan Irby, Kimberly

Miller, Jennifer Cho Salaff, Jennifer Lee, Lisa Moretti,

Jessica Wyland, Allen Elliott, Dr. Phil Harvey

James Patrick, Frank Fontanilla,J. Robert Williams, Walt Ostarly, Mike Byerly

James Allen Photography, Susan Irby

advsy Bd

Cbug Wes

Cbug Phgphes

Rand McClain, DO; Ron Higuera, DC, MS,ART; Robert Goldman, DO, PhD; Gary

Brazina, MD, FACS; Charles Poliquin, BS, MS;Phil Harvey, PhD, RD, FACN

PRESIDENT'SPOInt

Sean Greene is President of Max Muscle and the Executive Editor of MS&F.


9/68

If youre a serious athlete, then you know the value of a

great nights rest as quality sleep is key to recovery and better

performance. Max Muscle Sports Nutritions CNS Black

(Central Nervous System Blackout) can help. Created with the

highest quality GABA (Gamma-Aminobutyric Acid) available,

CNS Blacknot only works to enhance your bodys ability to slip

into deeper sleep, but also diminishes the effects of daily stress

and eases nervous tension. But this product is so much more

than those other GABA formulations on the market today. CNS

Blacksupports Growth Hormone and Insulin Growth Factor-1

(IGF-1) Homeostasis, both essential for recovering from intense

workouts and for reducing body fat. CNS Blackalso contains

L-Arginine HCl (a nitric oxide precursor), L-Theanine (which

produces a calming effect and promotes alpha wave production

in the brain), Mucuna pruriens (Velvet Bean, a precursor to

dopamine), N-Acetyl-L-Tyrosine (NALT) and the tried-and-true

sleep agent, melatonin.

Combining the strongest active ingredients legally available,

CNS Blackis your TOTAL answer for quality sleep, improved

recovery and better, stronger athletic performance. Wake up

feeling refreshed and ready for anything!





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10/68

DELICIOUS FAT INCNEW

Amand

a

LostOv

er

60lbs

w/Eme

rge!

Amanda Freeseman

Champlin, MN


11/68

One of the hottest & most exciting new weight

loss products to hit the market is Emerge

Body Slenderizing Drink Mix. Developed by

a sports nutrition company that has specialized

in weight loss for over 20 years, this delicious

new fat-burning drink has already helped

thousands of women from all over the country

lose weight by stimulating fat metabolism and

promoting appetite suppression in addition to

enhancing mood, alertness and focus.

Not only is Emerge Body Slenderizing DrinkMix helping women shed the pounds, it's also

helping them feel better and have more energy

to get through their day. Amanda Freeseman

from Champlin, Minnesota lost over 60 lbs.*

with the help of Emerge Body Slenderizing

Drink Mix and feels better than she ever

has before.

Emerge Body Slenderizing Drink Mix

comes in 12 mouth watering flavors and

is available exclusively at Max Muscle Sports

Nutrition Stores across the country or at

www.maxmuscle.com! Let the New You

Emerge Today!

ERATING MOOD ENHANCING ENERGIZING

*Amandas results are not typical. Amanda used EMERGE Body Slenderizing Drink Mix as a part of her overall Nutrition Plan.

AMANDA BEFORE

219 lbs.

34% body fat Dress Size 18

AMANDA AFTER

150 lbs.

22% body fat Dress Size 8

Try our

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COMING SOON!


12/68

I was so busy with work, family and trying to just keep up witheveryone around me that I let myself go, and I gained 20 lbs.

so fast I didn't even notice! What I needed was something to just

help me break down that wall to get me started and help to build

the momentum I needed to achieve the healthy and fit body I so

desperately wanted back! EMERGE is exactly what I needed to

help stop my bad eating habits, and keep my energy levels up.I didn't feel weird or jumpy, so EMERGE was my daily go to partner

in my battle to fight off the extra pounds! I lost 20lbs and

competed in my 1st Bikini competition. EMERGE

was the extra boost to keep me motivated and

achieve the results I wanted. Now I am so muchhappier in my own skin! Thanks to EMERGE I am

back on track!

Jennifer Stevens,

29 Years Old Clayton, CA

I wanted to make a definite lifestyle change and neededsomething to spark that change. With the help of my

Certified Nutrition Coach and EMERGE, I was able to lose

120 lbs. and check a major goal off of my bucket list by

competing on a figure stage in Folsom, CA. To think on

the first day of my journey, I could barely do 15 minuteson a treadmill! Hard work, dedication and consistency has

been the ticket. If we treat our body well, it wil treat us

well. I am 47 and in better health than I have ever been.

EMERGE has been a wonderful staple in my program

for success.

Joan Bohrer,

47 Years Old Sacramento, CA

Max Muscles EMERGE was definitely a game changer in my fitness routine. Nowevery day for me starts with EMERGE, the appetite suppressant keeps me focused on

my planned breakfast, the healthiest option, and reduces any cravings for the foods

that I know I dont need to have during the day. There is no better jump start to get me

through my morning cardio. I call EMERGE my ally to reach my fitness goals. Im doing

the work any way and EMERGE keeps me on track with the energy level and fat burn

that I need!

Erica Cobb,

31 Years Old Denver, CO

BEFORE

I started taking EMERGE in

March. My fitness coach

recommended EMERGE tome. Since that day forward

I've been hooked. Not only

does it suppress my appetite

but it also enhances my energylevel and mood. I recommend

EMERGE to anyone that is

looking for a jump start to their

weight loss.

Jessica Cisneros,

23 Years Old Antioch, CABEFORE

AFTER

AFTER

AF

TER

Since starting EMERGE just

3 1/2 months ago, I have blastedaway 6% body fat, been able

to shed 4 inches off my hips,

2 inches off my thighs and just

over 2 inches off my waist. It's

hard to find a workout product

that will aid in safe weight loss,and taste amazing. EMERGE

has easily become my go-to

workout product.

Stephanie Lewis,

43 Years Old Woodbridge, VABEFORE

AFTER

See What Women AcrossThe Country Are Saying

About EMERGE!

LIKE US FOR A CHANCE TO WIN FREE PRODUCT!LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM




BEFORE

AFTER

BEFORE


13/68


Lisa Morettitook the leap of faithand left her oh-so-glamorous (NOT!)

career as a TV producer to do what

she loves: write about health, tness,

natural remedies, travel, food and dogs

sometimes all at once! Six years inand its working out pretty well, but she

cautions that hitting the reset button

on life is not for the faint of heart. She

is known as the Martha Stewart of

dogs and her dogs are quite sure she

is the best dog chef in the world.

James Patrickearned hisbachelors in journalism from the

University of Arizona and has been

a contributing photographer and

writer for multiple tness publications

throughout the United States, Canada

and internationally. He has received

multiple ADDY Awards from the

American Advertising Federation for

color photography. His photography

work and regular writings appear on

his website at JamesPatrick.com.

CONTRIBUTORS

Want to contribute to MS&F?Send story ideas/pitches to [email protected].

Jennifer Cho Salaff is an award-winning journalist who has covered the

arts, food, fashion, tness and parenting.She attended Columbia University's

Graduate School of Journalism and is

passionate about bringing awareness to

places she has visited around the world

most recently being Africa. Jennifer

muses about motherhood, career and

nding balance in between on her blog,

JenniferChoSalaff.blogspot.com.

For more information or to find the store nearest you, visit us online at

maxmuscle.com


The Top SellingProtein For

20 Years*

*Based on Sales in Max Muscle Store Locations

Kimberly Miller,MS,is acommercial and tness talent, writer,stylist, runner and a mom. It was during

her graduate work that her passion

for writing developed; she currently

contributes to a variety of publications

as well as serves as a featured tness

blogger for the Arizona Republic

Newspaper. She seeks to empower

and inspire others to live a healthy and

balanced life. Visit KimMillerStyle.com.


14/68

2 WWW.MAXMUSCLE.COM JANUARY 2013

FEEDBACKBUZZ

Take your picture with a copy of

MS&F or your favorite Max Muscle

product(s) and email it to the editor

at [email protected]

for a chance to be featured in an

upcoming issue!

HAVING FUN AT THEMUD RUNHere are some pictures from the Merrell

Down & Dirty Mud Run in Sacramento that we participated in with some

of our customers on October 28th. There were 12 of us who ran the 10K

course, two who ran the 5K course and two kids who did the kids 1-mile

adventure run. We plan on doing this Mud Run next year and hope to

have even more of us on Team Max Muscle Placerville.

Jon and Desirae Meyer, Max Muscle Placerville, CA

Thank you again so much for theopportunity! This is so exciting!

Parker Cote, December MS&F cover model

Omar Rubio, 5, of Stockton reppin'

Max Muscle gear! Omar's dad is along time customer.

Mark Sarale, MM NorCal Regional Director

FROM COMPETING AGAINST EACH OTHER TO

COMPETING WITH EACH OTHERHere is a picture of some of our local 2012 MaxForm contestants. They have made friends andhave been doing events together as a team since the contest ended. Their shirts sport the TEAMMAX logo on the back. Live Uncommon is a local group that recognizes living a balanced lifeand giving back to the community. Pictured left to right: Jasmine Ford, Jennifer Collins, Mark Dann,Angie Nipper and Duane Franzen.

Scott and Karen Herkes, Max Muscle franchisees, Bettendorf, Iowa and Moline, Illinois


15/68


TALK

TO US

We want to hear from you! Send comments, photos,

questions, likes, dislikes to [email protected].

My Tummy Trimming SecretAfter being pregnant, I needed to get rid of theexcess water in my body and boost my metabolism.With Max Muscle's Cleanse & Lean, I lost 10

pounds of unwanted waste and water within thefirst two weeks. This product helps me work harderduring my workouts because I don't feel overly fullin my stomach and with getting rid of the excess,I feel more energized during my training sessions.I have been using Cleanse & Lean for over a yearnow with my daily supplementation and after threechildren, birthed in 2007, 2009 and 2010, mystomach is flat and toned and my body digestsfood for energy way better than before.

Shay Zamora, 28, Brisbane, California, via emailFor more information or to find the store nearest you, visit us online at

maxmuscle.com


Maria Kang knows what a toughjob being a mom working afull-time job and maintaining afit physique is all about. Find outmore about this awesome momin our upcoming issue dedicatedto mothers across America!

I used Max Muscle's Carbo Max,

Glutamine and creatine supplements aspart of my 6-month transformationand read every issue o f Max Sports& Fitness during my cardio sessions,

sometimes at 1:30 a.m. The twogyms I attend always have your magshandy. Thanks for the inspiration!

Jessica A. Shaeffer, Spokane, Washingtonvia response to Facebook posting

FACEBOOKSPOTLIGHT

PhotobyWaltOstarly

PhotobyMikeByerly


16/68

ATTENTION MEN

DUANE FRANZEN, 39 YEARS OLD

Duane Franzen with

his old self at 233lbs.

and now, 8 months

later at a lean

and muscular

177 lbs.



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Most of us have heard of Low-T and the negative effects that it can have

on men. What most men don't realize is that testosterone doesn't just start

declining once you reach your forties and fifties. Several cases have shown

that men as early as their late twenties and early thirties experience lowtestosterone levels. This was the case for Duane Franzen of Cordova,

Illinois. For 10 years, Franzen's testosterone levels had been decreasing,

causing him reduced energy levels, lower self-esteem and less stamina

which overtime lead to muscle loss and fat gain. He was officially

diagnosed with Low T in June 2011. When I found out, I wanted to hide i t

from the world out of shame, he admits. Duane fought this unknown

demon every way he could. He had ballooned to 245 pounds with 36

percent body fat. After he was diagnosed, he was prescribed 50,000 IU of

vitamin D per week to treat depression and was placed on Testosterone

Replacement Therapy (TRT). These remedies only made a minor

improvement with his condition. Then in October 2011, Duane's life was

forever changed when he was introduced to Max Muscle and2TX.

Duane stopped his TRT treatments, began supplementing with 2TX andstarted on a Max Muscle Customized Nutrition Plan. Today Duane is down

from 245 lbs. and 36% bodyfat to a lean and mean 177 lbs of muscle. His

energy levels, stamina, sex drive and self esteem have all improved and he

feels better than ever before. Duane says he owes it all to the change in

his lifestyle, Max Muscle and 2TX. Try2TXand feel the difference it

can make in your life.

*Duanes results are not typical. Duane used 2TX as a part of his overall Nutrition Plan.


17/68


18/68


TOOTHPASTEALERT

A recent collaborative study between

the Norwegian Institute of Public

Health, Oslo University Hospital and the

National Institute of Health Sciences in

the United States found that triclosan,

an antibacterial chemical found in many

hygiene products, may contribute to

allergy development in children.

Triclosan is added to products such as

antibacterial soaps and body washes,

toothpastes and cosmetics to prevent

bacterial growth. Its also found in

clothing, kitchen utensils and toys. It has

been used for more than 40 years and

is currently considered by the FDA to be

safe and effective for human use.

But the study, which measured triclosan

levels in the urine of both Norwegian

and American children, found that

those children with the highest levels

were more likely to have elevated

Immunoglobulin E (IgE) blood levels

(associated with allergies) as well as

hay fever and stuffy nose. The hypothesis

is that because triclosan changes the

composition of good bacteria on the

skin, in the mouth and in the intestines,

it can increase the risk of developing

allergies.

Consumers who want to decrease

their childrens use of triclosan should

read labels particularly on toothpaste,

which is the major source of exposure

and use only those products without

triclosan.

SPA MAGICFeeling guilty about splurging on

a spa retreat? You really shouldnt,

say researchers at Thomas Jefferson

University Hospital. In an evaluation

of 15 people both before and after

a week-long stay at a health and

wellness spa, where they participated

in yoga programs, fasting followed

by a very low-calorie diet, colonic

hydrotherapy and meditation,

participants decreased their weight

by an average of 6.8 pounds. They

also had decreased blood pressure,

cholesterol, mercury, sodium and

chloride levels and an increase in

hemoglobin (the oxygen transport

system in red blood cells). In

addition to physical benets,

psychological testing showed a

decrease in anger, tension, fatigue

and confusion, and increased vigor.

Because of the decrease in the electrolytes sodium and chloride, the researchers

suggest checking in with your doc before booking a spa visit to make sure that you

dont have a medical condition that would be worsened by these changes. Once you

have the green light go ahead and enjoy!

By Linda Hepler, BSN, RNHEALTHBEAT

Sweat Glands & Wound HealingIf there are times you wish your sweat glands werent quite so active like when your

palms are dripping on that rst date with the hot guy you just met a new study may

have you thinking differently. Researchers from the University of Michigan Department

of Dermatology found that the same glands that help your body cool down after a

trip to the gym play a key role in helping wounds to heal. While it had previously

been believed that new skin cells that grow to replace injured cells originate from hair

follicles and skin at the edges of a wound, the UM researchers discovered that these

replacement cells arise from beneath the wound, where a type of sweat gland called

the eccrine gland lies. This gland stores stem cells that can quickly be recruited to aid in

wound healing. So, heres to perspiration and your good health!


19/68


20/68


HEALTHMATTERS By Linda Hepler, BSN, RN

Metabolism is a term that gets thrown around by many well-

meaning people trying to tell you how to get cut faster by

speeding up your fat furnace. Warning: if you mess with the

metabolism master, you can severely damage your health were

not talking for a couple of weeks, were talking for a lifetime!

Metabolism is the chemical process in your cells that converts nutrientsinto energy. Most people talk about metabolism as if it were the speed at

which your body is burning calories but its actually the way in which your

body does its work. Metabolism is really about how efciently and effectively

your body uses the food you eat. There are three contributing factors to how

you burn calories: basal metabolic rate (BMR), which measures your resting

rate and accounts for about 65 percent of your calories; physical activity,

which expends calories to move; and a foods thermic rate, which is how

many calories your body uses to break down the food youve eaten.

The gatekeeper of your metabolism is your thyroid gland, a buttery

shaped organ at the front of your neck just below your larynx. The thyroid

gland regulates metabolism and calcium in your body. The gland produces

thyroid hormones that can (and should) be tested because like any hormone

in the body, its a delicate balance that needs to be handled with a velvet

glove approach.

BurnBaby,

Burn

If you are looking

to decrease your

body fat, youve

probably stumbled

across the terms

metabolism

and thyroid

with some sketchyexplanations that

gave you a hint

that the two are

intertwined. In

truth, your thyroid

gland is the masterof your metabolism

universe!

In 2003, the level of tSh

conSIdered normal waS

lowered from 5.0 to 3.0 toIndIcate hypothyroIdISm.

even today though, many

labS StIll uSe the old normal

range. conSequently ItS

Important to know your

numberS and work wIth a

doctor who IS up to date.


21/68


Fighting SpiritStill Intact

Amanda Carrier is 32 years old, but there were days thispast year when she didnt want to stick around to see 33.

Amanda wanted to compete and started a competitiondiet suggested by a pro bodybuilder friend along withan intense training schedule last January. She was onlyeating sweet potatoes, broccoli (it was cheap and easy),peanuts and almonds along with eggs, fish, chicken anda gallon of tap water a day. Within three months, herhair was falling out, she was severely depressed and herdoctors had given her four prescriptions to try to controlher symptoms. It was so bad that I was mentally writinga suicide letter planning what to tell my son because Icouldnt live anymore it was so badand I didnt knowwhat was wrong with me. But in the middle of the night,

I took myself to the ER and thats when they figured it out.

Amanda had been eating the same seven goitrogenicmeals a day (foods that suppress the thyroid),consuming lots of fluoride and chlorine (which calcifythe thyroid) in her tap water, not getting enoughpotassium, and severely depleting her electrolyte

levels for three straight months all to look goodin a bikini for competition. It seems so silly nowthat Im such a wreck from it. I was so active and

healthy! Then I had no appetite, I couldntsee straight, and I felt like I was going to

faint. When her doctor figured out thather diet had given her hypothyroidism,he didnt hold out much hope andtold Amanda shed be on medicationforever.

With her fighting spirit still intact,Amanda decided to find a differentdoctor. She figured she had createdthe problem, she could solve it,too. Amanda reached for thyroidsupport supplements and vitamins

recommended by the new holisticdoctor she found, started eating awell-rounded/well-rotated diet, and

switched to filtered water. She was ableto bring her TSH back to a true normal

range and leave the medications behind.After a long, miserable year Amanda isback in action!MS&F

A Word To the Wise:See your local MaxMuscle certied tness nutrition coach for

balanced eating plans and supplements to help

you lose weight safely and effectively!!

What a thyroid Panel tells youThe thyroid gland is controlled by the pituitary gland in

your brain; it senses whether or not your cells have enough

thyroid hormones. The pituitary releases a hormone called

thyroid stimulating hormone (TSH), which tells the thyroid,

release more hormones. However, enough hormones may

not be the problem. This is often the only measure doctors

test for BIG mistake!

When TSH reaches the thyroid gland, two hormones are

released. T4 and T3 stimulate every tissue in the body toproduce proteins and increase how much oxygen is used

by cells. When the cells are working well, organs work their

best. Thyroid hormones are like road construction workers

you see on the highway. T4 is all the guys standing around

in hard hats and vests who are capable of doing the job

and just sort of supervise whats going on. T3 is like the

guy actually digging the trench and doing the real work.

More T4 (80 percent) is produced compared with T3 (20

percent), but T3 is 300 percent more active than T4 and is

the thyroid hormone responsible for increasing metabolism.

So, the pathway to your thyroid doing its job is one,

getting the signal from the home ofce (your pituitary) and

two, T4 converting into T3 as needed. You need to knowall of your numbers because your brain may be

sending the signal that you may have lots of

T4, but it may not be converting to T3.

When things goterribly Wrong!Thyroid dysfunction is considered an

autoimmune disease; it can go two ways

hyper or hypo. Hyperthyroidism, which

accounts for an estimated 20 percent

of all thyroid disorders, can become

Graves disease, resulting in goiter.

Many people are hyperthyroid foryears, eating everything in sight

and just cant gain weight, and

then they boomerang into

hypothyroidism and gain

weight eating as little

as 500 calories a day.

Hypothyroidism

is a silent epidemic

in the United

States. Americas

top thyroid

patient advocate,

Mary Shomon, author

of NY Times best-seller The

Thyroid Diet Revolution, Thyroid-

Info.com) notes that 10 million

people in the United States are

diagnosed with hypothyroidism

and estimates that another 13

million are undiagnosed.

Probably the No. 1 trigger

of thyroid dysfunction is stress

not just a fast-paced lifestyle

sort of stress but stress as it is

recognized by the body and brain:

over-exercising for super long

periods of time, extreme dieting,

Photo by Frank Fontanilla


22/68


allergies, food sensitivities, working odd

shifts that interrupt the normal body

cycles, chronic exposure to loud noises,

too much soy the list is long. Stress

of any kind triggers our ght/ight/

freeze reex. When that happens, the

body down-regulates many of our normal

processes to make sure we can survive

the threat we are encountering. It also

stores fat for quick energy to use under

duress. Continued stress will cause the

body to stop functioning properly.

Once youve become aware of the

look of hypothyroidism, you start to

recognize it everywhere it tries to hide

(and yes, Oprah were talking about

you!). The rst tell-tale symptoms

other than the inability to lose weight

are losing the outside third of the

eyebrows and increased pufness in the

face. Other common symptoms include

losing handfuls of hair, irritable bowel

syndrome, depression, crushing fatigue,

memory loss and brain fog, dry skin and

brittle nails.

Eat LEss, ExErcisEMorE advicE thatcouLd do You harM!As a body builder or athlete, you might be

tempted to go on a limited calorie diet or

eat a very limited range of clean foods.

In fact, many well-meaning non-experts

offer a whole host of ways to get cut fast

but their dietary recommendations can

actually do great harm. Your diet can

leave you with not enough nutrients to

fuel a system that is already in distress

and no way to meet your desire to do

even more with less.

Tom Brimeyer, author ofHypothyroid-

ism Revolution (HypothyroidismRevolu-

tion.com), says, people with hypo-

thyroidism or thyroid disease, generally

have issues storing liver glycogen, which

is necessary to maintain proper blood

sugar levels. When people diet and

eat less, liver glycogen stores gener-

ally decline further. When you exercise

more or over-exercise, then the stress/demand on the body to produce more

energy forces your body to use more

blood sugar, thus effectively lowering

blood sugar. When blood sugar becomes

low and the liver and muscles cannot

properly compensate, then stress hor-

mones, especially cortisol are over-pro-

duced in order to break down your own

healthy muscle tissue to convert into

sugar and bring your blood sugar up. (If

your blood sugar became too low, your

brain would stop functioning.) But your

body does not like having to break down

its own muscle tissue. So, in order to pre-

vent your body from literally eating itself

alive, the stress hormone also drastically

slows the conversion of thyroid hormone

in the liver, making less thyroid hormone

available to your cells, and therefore ef-

fectively slowing your metabolism even

further. The end result is a damaged me-

tabolism that not only affects you during

exercise, but 24 hours a day. So if you

are looking to lose weight whether for the

long-term or just for a special event, you

need to approach your diet and exercise

program with caution and knowledge.

Chris Kresser, a licensed acupuncturist

and practitioner of integrative medicine,

also points out, There is a ne line

between training hard and overtraining.

Overtraining has been shown to affect

blood levels of neurotransmitters like

glutamine, dopamine and 5-HTP, which

can lead to feelings of depression and

chronic fatigue.

Extreme exercise (heavy resistance

and marathon running for example) also

triggers an increase in cortisol, the stress

hormone vilied on all those late-night

infomercials. Cortisol gets a bad rap its

actually the hormone of life; but, when

its triggered all the time, it leads to sleep

problems, digestive issues, depression,

brain fog, and weight gain especially

around the abdomen. It also blocks the

enzyme that converts T4 to T3.

Low thyroid levels can also get in the

way of training because it triggers muscle

bers to change from fast-twitch to slow-

twitch. Researchers think this may be

because of the bodys adaptive strategy

to cope with low blood sugar typical

of hypothyroidism. Low blood glucose

cannot feed the fast-twitch bers, but

elevated fatty acids in the blood provide

fuel for slow-twitch bers. While this may

sound workable, the y in the ointment

is that low blood oxygen levels due

to a slowed heart rate and decreased

respiration limit how effective those slow-

twitch bers are.

Mark Sisson, author ofPrimal Blueprint(PrimalBlueprint.com), and an advocate

of the Paleo style of diet (eat meat, lift

heavy stuff, run in short spurtslike

a caveman) calls the typical Biggest

Loser approach to exercise Chronic

Cardio, which he notes creates systemic

inammation, loss of bone density, and

suppression of the immune system. To

complicate the picture even more, in a

study published in Neuroendrinology

Letters (NEL) in December 2005,

researchers found that well-trained

athletes doing anaerobic activity (dened

as 70 percent of maximum heart rate)

increased TSH and T4, but caused a

dramatic fall in active T3, the working

hormone thats actually encouraging fat

burning. Finding the right level of exercise

for your body, optimizing your thyroid for

better metabolism, and keeping it all in

balance is the pathway to healthy weight

and tness.

Your thYroidsLittLE FriEnds thE adrEnaL GLandsIf you have a thyroid problem, you rst

might have had an adrenal problem.

The adrenal glands and thyroid are

good friends. When the adrenals get

overworked and tired, the thyroid steps

up to help share the load but only for

so long. You may feel better at rst, but

you havent made the lifestyle change,

that is the root of the problem! Soon the

whole gang is just plain beat and barely

functioning and sadly, you wont be

either.

Adrenal fatigue can lead to an

inability to cope, insomnia, depression,

abnormal anxiety and fatigue that leaves

you visiting the car in the middle of

grocery shopping for an hour long nap.

The chronic stress triggers a survival

response. The adrenals force the body to

down-regulate its energy production and

consumption in an effort to let the body

rest/conserve energy. Part of the down-

regulation process is that the body stops

converting T3 (hello hypothyroidism!).

Lower energy requirements reduce the

workload on the body, which is exactly

what the body wants, but probably not

the effect you were looking for.

A very important consideration: if you

have an unaddressed adrenal fatigue

condition and your physician puts you

on a thyroid medication, your adrenal

fatigue will get worse. Your ranges may

look normal for thyroid, but your newly

stimulated metabolism may push you into

a full-blown adrenal crisis! Oftentimes,

doctors will prescribe a heavier doseof thyroid medication, which creates a

vicious cycle of more adrenal fatigue,

more thyroid medication and so on,

leading to toxic thyroid, which includes

heart palpations and worse. Word to the

wise check your adrenal health, too!

WhErE it aLL GoEssidEWaYs: in YourGut Your LEakY,LEakY GutBelieve it or not, the downward spiral of

your thyroid and your adrenal system can


23/68


6 T To Fgg

Ot Yo Thyod Hlth1. GeT YOur Lab WOrk DOne Your doctor may be one resource, but manyare ill-informed about thyroid (and adrenal) dysfunction, often labeling them fat,menopausal womans disease. Heads up men and women suffer from thyroiddysfunction, many of them TV celebrities and athletes. If your doctor isnt hip, use aservice like MyMedLab.com, which gives you a script for a local lab, sends YOUthe results, and lets you build an online profile and filing cabinet as well as consultwith an expert about your results. Bonus: since it doesnt have to go through yourinsurance, you avoid the pre-existing condition issue if you do need medicaltreatment.

2. aDDress YOur DieT An excess of raw cruciferous veggies (broccoli, kale, etc.)can suppress thyroid, so steam them a bit. Consider a paleo-style of diet along withlots of coconut oil. Check for food sensitivities and allergies. Remember: starvationand a highly limited diet can actually do you in!

3. use GOOD suppLemenTaTiOn Working with a physician, rebuild your gut withcolostrum. Use a good vitamin C.

4. WOrk OuT in a WaY THaT WOrks FOr YOur THYrOiD HeaLTH Strength building exercise in short sessions is important. Ifyou feel wrecked after working out, you need to adjust your workout. Avoid over training like the plague!

5. YOu are nOT a Lab ranGe! Dont accept normal if you dont feel it. Depression and fatigue that go hand-in-hand withthyroid dysfunction can leave you debilitated. Use any tool that works for you, no matter how out of the box. For example, tryMastering Deep Relaxation and Thyroid Meditation from Demo DiMartile (www.cdbaby.com/Artist/DemoDimartile)

6. FinD an inTeGraTive pHYsician You need an expert to help you navigate your health. Integrative physicians tend to take

a broader view of a patients health.

actually start because of your diet and a

condition called Leaky Gut Syndrome.

Although its not taught in medical

schools, Leaky Gut Syndrome is gaining

acceptance as more research is done.

First, Leaky Gut is not a disease, it is a

condition. Its like a base layer in a house

of cards: when it falls, many seemingly

unrelated conditions start popping up.

Dr. Leo Galland (MDHeal.org) has

been treating patients and sharing his

observations about their Leaky Gut

issues for more than 20 years. He notes

that, The small intestine is the largest

organ in your body and two-thirds of your

immune system lies within its walls. The

small intestine continuously activates

itself by sampling the molecules that

pass through the intestinal lining. Leaky

Gut Syndrome is increased permeability

of this lining, and it alters the molecules

that prime your immune system for

action by allowing molecules that dont

ordinarily pass through the gut lining to

get access to your immune system. Now

remember, thyroid dysfunction can be an

autoimmune disorder for example, the

immune system has gone haywire and

the body is attacking itself. Furthermore,

low thyroid can trigger an inamed gut

and an inamed gut can suppress thyroid

function. Not pretty!

Only recently, scientists discoveredthat the healthy bacteria in the gutalso helps convert some of our T4 toT3 via an enzyme they produce calledintestinal sulfatase. As Kresser notes,

Low thyroid hormones make it difcultto heal the gut, and an inamed and

leaky gut contributes to just aboutevery disease there is, includinghypothyroidism. Fixing the gut is oftenthe rst and most important step Itake with my patients.

Adding in heavy exercise that increas-

es cortisol levels is like throwing gas on

a re. Elevated cortisol suppresses the

main immunocyte in the gastrointestinal

tract called Secretory IgA (SIgA) that also

helps protect against GI infections, para-

sites and candida albicans overgrowth.

If you suspect Leaky Gut Syndrome may

be contributing to your thyroid and ad-renal issues, consider a seven-day elim-

ination diet or at the very least a food

sensitivity test.

Taking Care TodayFor a BeTTer FuTure

Thyroid dysfunction is on the rise, as is

thyroid cancer. In part this is due to a

better understanding of the endocrine

system, but according to Shomon, The

issue is further complicated by the fact

that the medical community still cannot

agree on what the normal reference

range is for the Thyroid Stimulating

Hormone (TSH) test. ... We do know,

however, that the majority of people

with thyroid disease in the United States

have an underlying autoimmune thyroid

disease that is causing their condition.

And autoimmune diseases are denitely

on the rise!

Taking care of your digestive system,

supporting your immune system and

controlling stressors either from environ-

mental, dietary or personal issues helps

to create balance in your life and helps

keep the ght or ight response in check

so your adrenal glands and thyroid arent

triggered. Creating an efcient system of

metabolism ensures that you use your

foods well, get the most from them and

improve your body fat ratio in a healthy

way. Dont put your health at risk: do

your research and get smart about your

body youre unique!MS&F


24/68

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26/68


COVERSTORY By Allen Elliott

W

elcome to the NewYear. My name isAllen Elliott and Im

going to show youhow you can transformto your best body ever! Before webegin, I sincerely hope you enjoyed theholidays. Its important to spend time withfamily and enjoy seasonal dishes you wouldntnormally indulge in. Nevertheless, its time to getback to business. In 12 weeks, we plan to be outwith the old and in with the new. So with that being said,lets get started!

Many people who set New Years resolutions often struggleto give up old habits and fail to embrace new ones. Restassured, after reading this article you wont have to share a

similar fate.

YourBest

BodYever!Fitness model and Men's Physique

competitor Allen Elliott, who won the James

Patrick Photography/Max Sports & FitnessCover Model Search at the Fitness Model

International convention in October

2012, shares key tips for getting in

incredible shape.


27/68


My personal journey began as I grew up playing sports with aparticular interest in wrestling. I found wrestling to be challenging bothphysically and mentally. A unique requirement of the sport was thatof weight management; in order to compete, you had to make weightbefore each match. This taught me valuable life-long lessons of bothdiscipline and accountability. Discipline was needed to properly preparefor a match, and I learned what it meant to be accountable because mycoaches and teammates depended on me to make weight. Now servingas a military ofcer, I subscribe to the Air Force core values, which areintegrity rst, service before self and excellence in all we do. Im gratefulfor the lessons learned from wrestling and the military because Ive beenable to apply those same skill sets toward my tness model endeavors.

By sharing from my life experiences, it is my goal to educate you onthe transformation process, encourage you to aggressively pursue yourgoals and eliminate stumbling blocks along your journey. The threesteps to a successful transformation are to identify your goals, have areverse game plan and embrace the challenge.

IdentIfy your goalsA goal is dened as the result or achievement toward which effort is

directed. Since your focus is on a physical transformation, its vitalto clearly identify goals in this area. Ask yourself: What do I wantto look like in 12 weeks? How will this transformation improve

my quality of life? Who do I know that can help support me?Questions such as these help paint a clear picture of the road

ahead and give you targets to shoot for. Whether your goal isto win Max Muscles 2013 MaxForm Life Challenge contest,prepare for a tness competition or just get in amazing shapebefore summer, identifying your goal gives you a sense ofpurpose and ensures a stunning transformation is withinyour grasp.

reverse game PlanNow that youve identied your goals, its time to build a

reverse game plan. Begin with the deadline of your goal andwork backwards to ensure you will have time to accomplish it. In

this step, its important to have a mentor or coach someone youcan be accountable to who has achieved a level of success you wish

to obtain. One such source to consider is a certied tness nutritioncoach at your local Max Muscle Sports Nutrition store. Remember, if

you fail to plan, you plan to fail.

embrace the challengeDuring these 12 weeks, you will be required to work hard and push pastyour comfort zone. This transformation process allows you to Embrace

the Challenge and encourages both mental and physical toughnessto push pass obstacles that once held you back. You will have gooddays and you will have bad days. Do not be discouraged, becauseno transformation is ever perfect. Instead, strive for excellencein all you do and at the end of 12 weeks you will have achievedyour goals or come amazingly close to doing so. The results aredenitely worth the effort!

In this and in upcoming issues of MS&F, youll be able to use my go-to workouts, which helped me prepare for tness photo shoots and

Mens Physique competitions. I hope you nd the workouts challenging,dynamic and fullling. Turn to page 26 for the rst workout: arms. Staytuned: you're just 12 weeks away from your best body ever!MS&F

Photo by James Patrick, JamesPatrick.com

month 1 (Weeks 1-4): IdentIfy your goalsThe transformation journey youre about toembark upon can be thought of as a marathonwith a series of sprints. Your results are greatlyimpacted by your ability to set and achievedaily, weekly and monthly goals. I stronglyrecommend identifying a couple of mid-term goalsto serve as a bench mark in your transformationprogress. Remember, the first 21 days are criticaland help set the pace for this marathon-liketransformation goal. Keeping a daily journalwill help keep you on track with your goalsand positively reinforce your new habits. Some

suggested goals and metrics to consider: weeklyprogress pictures, body measurements, bodyweight, nutrition and workouts.

month 2 (Weeks 5-8): reverse game Plan

Just like in school, your mid-term progressreport serves as a valuable tool in tracking yourtransformation development. Keeping in line withthe 'Reverse Game Plan,' all daily and weeklygoals should continue to build into your mid-termand final goals. Questions youll want to askyourself: What am I doing well?, What areas

do I need to work on? and What final goalsshould I set for myself? You may also want tomonitor your workout stamina, changes in weeklyprogress pictures and overall mood. At this point,momentum begins to work in your favor and thoseonce new habits now become your standarddaily and weekly routines.

month 3 (Weeks 9-12): embrace the challenge

Youve made it to the final weeks of yourtransformation goal and the finish line is now in

your sights. However, its not time to celebratequite yet. To successfully capture your newphysique, youll need to start your sprinttowards the final Peak Week and prepare foryour final photo shoot or event. Strength trainingand cardio conditioning should be maintained orincreased as needed during these final weeks. Ifyou are doing a show, you should also practiceposing to find out which poses complement yourphysique the most. When preparing for yourfinal photo shoot, choose solid black or whitebackgrounds to eliminate distractions. The use oftanners and oils is also recommended as it will

improve your definition. Good luck!

12-Weekchallenge


28/68


MAXWORKOUT By Allen Elliott Photos by JamesPatrick.com

Standing AlternateDumbbell Curl Stand withfeet shoulder-width apart;

holding two dumbbells, curl

one dumbbell palm facing up.

Alternate arms. Repetitionsperformed on BOTH arms count

as one rep. Complete the same

number of reps on each arm.

This counts as one set.

ROCKYOURARMS!Although our arms are one of thesmallest muscle groups in the body, we

use them in almost every daily activity.

From driving our cars to carrying

groceries, our arms have a direct

impact on our interaction with the world.

However, when it comes to growing

our guns, all who have performed the

infamous bicep curl know that the best

way to attain those aesthetic arms we

desire is through strength training.

Because our arms are such a smallmuscle group, we want to generate

maximum muscle-fiber recruitment. This is

possible with dumbbell-based training,

as you are required to stabilize the

weights, unlike when lifting while

using machines. In keeping with that

tradition, I prefer to train my arms in

the form of super sets. This split-style

of training will allow you to focus

solely on your biceps and triceps

during this particular workout.Nevertheless, its important to

mention that your triceps are actually

larger and have a more dominant role

than your biceps. If Im working within

the same rep range, I like to increase

the weight slightly on my triceps

exercises as opposed to my biceps.

Therefore, when performing super sets

of these two muscle groups, the result

will cause your arms to have greater

mass and enhanced shape.

Seated Overhead Triceps Extension

Sit on a short straight back chair with your

feet rmly placed on the oor and your back

straight. Grab a dumbbell and cup rmly

with two hands as you raise above your

head. Lower the dumbbell in an arc towards

the oor behind your head. Extend your

arms as you raise the dumbbell upwards

returning to the starting position.


29/68


Incline CurlLie on an incline bench with dumbbells in each hand. Allow your arms

to hang down at your sides. While keeping your elbows straight, raise

the dumbbells up towards your head, contracting your biceps. Lower the

weight in a slow and controlled manner.

A

A

B

B

Sit at the edge of a at bench. Spread your legs

in a V shape. Place the dumbbell in front of you

between your legs with the back of your upper arm

resting at the top of your inner thigh. With your

palm facing away from the thigh, lift the dumbbell

slightly off the ground to assume starting position.

Keeping the upper arm and shoulder stationary, curl

the weight up until the dumbbell reaches shoulder

level. Pause and squeeze the bicep at the top of the

movement and then slowly return to the starting

position. Complete all the repetitions with same

arm, then switch to the other to complete the same

number of reps. This counts as one set.

Incline Tate Press

Concentration Curl

Lie on an incline bench with a dumbbell in each hand. Start with palms

facing forward, elbows extended straight above you. Lower dumbbells

to your chest keeping them together so that elbows are ared out and

palms are still facing forward. Keep dumbbells together throughout the

movement.

StandingAlternateHammer CurlStanding with feet

shoulder-widthapart and holding

two dumbbells,

begin with arms in

a relaxed position,

palms facing your

body. Curl the

weights as if you

were swinging a

hammer. Palms

face each other

throughout the

movement (do not

turn your palms

up). Alternatearms for each

curl. Repetitions

performed on BOTH

arms count as one

rep. Complete the

same number of

reps on each arm.

This counts as one

set.

Exercise Sets Reps Rest

Standing Alternate Dumbbell Curl +Seated Overhead Triceps Extension

1 21+21 30 sec.

Standing Alternate Dumbbell Curl +Seated Overhead Triceps Extension

3 13+13 60 sec.

Incline Curl + Incline Tate Press 1 21+21 30 sec.

Incline Curl + Incline Tate Press 3 8+8 90 sec.

Concentration Curl +Standing Alternate Hammer Curl

1 13+13 60 sec.

Concentration Curl +Standing Alternate Hammer Curl

3 5+5 90 sec.

Bi's & Tri's Workout Note: All of these exercises are super sets!

A B


30/68


MENTALLYFIT By Maria Kang

Napolean Hill once famouslysaid, What the mind of mancan conceive and believe, it can

achieve. Success begins with the

mind and manifests within the

physical world. If you constantly

say, Im fat, Im tired, Im not

good enough or Im a failure

then according to Hill, you will

become what you believe. This

idea goes beyond the power of

positive thinking. This necessary

belief in yourself is the very rst

strength you need to conquer

your tness goal.

First, youmust conceive.You must rst think of the

possibility of becoming your best

physical self. You must conceive

the idea of being in shape,

running a 5K and creating time to

work out and eat clean. In order

to focus on new possibilities

in your life, you must accept

that your current conditions

are not where you want to be.

Don Dona, 2011 MaxForm Life

Challenge champion, neversaw himself as obese. As an

ex-football player, being big was

a part of his frame that helped

him excel at his sport. However,

after retiring from the sport,

he ballooned from 280 to 350

pounds within a two-year period.

I did not see myself as obese

when, in fact, I was extremely

obese. I look at my before

and after pictures and cant

believe how big I was, reects

Don Dona. He didnt see how

heavy he was, yet often jokedabout his weight to mask his

BELIEVE

CONCEIVE

ACHIEVE

physical disappointment. After

discovering the MaxForm

challenge online and meeting

with the owner of the Rockwall,

Texas Max Muscle Sports

Nutrition store, John Hagaman,

he began to visualize a t and

healthy Don. He imagined

becoming a healthy role model

for his kids and P.E. students.

Most of all, he conceived the

idea that it was possible to

transform his body and be the

healthy, strong and t man healways wanted to become.

Then you must believe.Once a physically t future is

conceived, the next step is

to believe it is possible. Many

people create goals on New

Years Eve with the hope of

succeeding in their weight loss

goals. However, most people

have already lost in their ght

against fat because they dont

truly believe its possible to

become their best physical self.I had tried to lose weight in

the past and actually succeeded,

but only for a few short months,

recalls Amanda Freeseman,

2012 MaxForm Life Challenge

Champion. I would gain all the

weight back because I was on

such a calorie restricted diet that

it was too hard to maintain. I felt

so deprived that when I went

off my diet, I ate everything in

sight!

An estimated 40 percent of

Americans are yo-yo dieters.These people have attempted

weight loss in the past only

to eventually gain weight plusadditional pounds. This process

can be very frustrating, but most

of all, this damaging process can

negatively affect your personal

belief system.

To succeed, you must believe

in your ability to be disciplined,

focused, persistent and strong.

In the beginning, many people

need others to believe in them

before believing in themselves.

For Don Dona and Amanda

Freeseman, they partnered

with their Max Muscle stores tocreate a tness, nutrition and

supplement program specic to

their goals and physical needs.

Their programs were designed

to help them believe in the

natural process of weight loss.

I was always able to lose 30 or

40 pounds only to hit a plateau

and get frustrated or impatient

and quit, says Don Dona. I

was skeptical before entering

the MaxForm challenge as I

had tried every diet and failed

and tried extreme exercise andfailed. This was the rst time I

combined a meal plan (instead

of diet), exercise plan and

supplement program. And it

worked!

If you conceive andbelieve you will achieve.When you can conceive it, you

must believe it once you

believe it, you will become

it. Achieving your ultimate

desire to be healthy, dynamic,

energetic, condent, t, fast,strong and sexy is at your

nger-tips. It requires you to

become emotionally attached

to the weight loss process. Its

not enough to know what foods

to avoid or exercises to perform

we all know them but most

do not follow through. Why?

Revert to Lesson No. 1 or No.

2. If there are feelings of doubt,

shame, insecurity or blame, then

achieving your tness goal is far

from possible. You must take

accountability for your current

weight and create a plan thatprevails long term.

If you dont believe in

yourself you will be lost,

Amanda said. Whether it was

when I wanted to stray from

my diet or to stop short on a

workout because I was tired, I

told myself all the time, You can

do this, Amanda! Keep pushing!

I always kept my goal in mind of

what I wanted to look like and

was not willing to stop until I

achieved my goal.

For those joining the MaxFormLife Challenge this year, Amanda

said, If you work hard and

believe in yourself, each new

weigh-in will be better than the

last. Your overall health and

attitude will get better with each

passing day. If you dont give

up, you will eventually become

a happier, healthier version of

who you are today. Well said,

Amanda!

Remember, conceive, believe,

achieve. Its that simple. Make

2013 the year you get t for life!MS&F

MInd ExERcISE

Write down specific physical goalsImagine a physically fit lifestyleCreate a goal date, outfit or vacation

Become emotionally involved in yourfuture image


31/68


32/68


By Linda Hepler

Plenty of winter travelers are looking to escape the frigid weather with a trip to warmer climates. But theres

something to be said for finding a snowy hot spot and bundling up for an outdoor adventure. Whether

youre exploring a pristine alpine wilderness on snowmobile, shooting down a glacier on a heli-skiing

tour, ice skating on a frozen pond or simply playing cards in an ice shanty, waiting for the fish to nibble

a winter weather travel destination can be pure magic. Here are seven snowy destinations you might not

have considered where you can embrace your inner snow god (or goddess):

Jackson Hole, Wyoming:Splurge on a real RockyMountain adventure in one of the most spectacular places in

America. Jackson Hole is a 50 mile valley running north and

south along the eastern side of the Teton Mountain Range

and combines old style western charm with three skiing

areas: Jackson Hole Mountain Resort, Grand Targhee Resort

and Snow King Resort. While all three areas offer world class

trails, Jackson Hole Ski Resort, with its vertical drop of 4,139

feet and 116 trails half of them expert level is the most

technically challenging. But the other ski areas have their

own charm. Snow King offers night skiing, ice skating and

snow tubing, and Grand Targhee offers Nordic skiing and all

day snowmobile tours through Yellowstone National Park.

There are plenty of off-slope options in the valley outside

of the resorts, too, including ice skating, snowshoeing, dogsledding, snow kite boarding, wildlife safaris and sleigh rides

through the National Elk Refuge.

Costs:All of the resorts offer ski and stay packages from a

mere $69 per adult per night to high end options at $400 or

more per person per night.

Not to miss:Sure, the hot tubs at the resorts are nice. But

even nicer is easing your aching muscles in the Granite Hot

Springs, located about 35 miles southeast of Jackson.

Begin your travel planning at:

jacksonholechamber.com

Get YourSnow On!

Consider one of these seven

snow and fun-filled destinations to

get the most out of winter!

STAYACTIVE


33/68


Lake Tahoe: Situated along the

border of California and Nevada

in the Sierra Nevada Mountain

range, Lake Tahoe is considered

to be the snowiest region on the

North American continent, with

snowfalls as high as seven feet

in 24 hours. Play in the white

gold on skis or snowboard at

one of 15 resorts, half of which

have vertical drops of more than

2,000 feet, and some with as

many as 100 trails to explore.

Other popular snow sports are

tubing, sledding, ice skating,

snowmobiling and backcountry

skiing, including the newest craze

of split boarding.

Costs: Ski and stay packages

are available at all of the resorts,

from about $100 per adult

per night.

Not to miss: On the Nevada side, experience

the sizzle of Las Vegas, where you can enjoy

gaming, world class entertainment and ne

dining at one of ve casinos that are open 24

hours a day.


visitinglaketahoe.com

Cambridge/Stowe area, Vermont:

Winter in New England means snow

and lots of it. And the Cambridge and

Stowe areas near Burlington, Vermont

offer some of the most family-friendly

winter activities ever. Head to Smugglers

Notch Resort (Smuggs), consistingof three mountains (Morse, Madonna

and Sterling) with a peak elevation

of 3,640 feet, where all ages can ski

and snowboard at their own level of

expertise and participate in an amazing

array of lessons and programs. Other

activities offered include outdoor ice

skating, zip-line canopy tours, snow

tubing and the newest craze in downhill

sliding: airboarding. Thirty miles

away, Stowe Mountain Resort offers

runs on Mount Manseld, Vermontshighest peak (4,395 feet), as well as an

extensive system of cross-country ski

trails, sleigh rides and twilight dog-

sledding tours.

Costs: Both Smuggs and Stowe lodging

options have ski and stay packages

from $115-$255 per night per adult,

depending upon dates. Other activitiescost extra.

Not to miss:Who says ice cream is

only for summer? A short distance away

from Cambridge/Stowe is the Ben and

Jerrys Waterbury Factory, where you

can learn how Ben Cohen and Jerry

Greeneld turned a $5 correspondence

course on ice cream making into a

successful business, see how ice cream

is made and taste samples of the day.

Begin your travel planning at:smuggs.com and stowe.com

Whistler, Canada: Located on the coast

mountain range of British Columbia,

Canada, near Vancouver, Whistler is the

largest ski area in North America and

a virtual paradise for winter acionados.

With a huge ski resort village nestled

at the base of Whistler and Blackcomb

mountains (each more than 7,000 feet in

elevation) and an annual average snowfall

of more than 39 feet, you can ski or

snowboard to your hearts content from

opening day in late November through

spring. Backcountry skiing, cross-country

skiing and heli-skiing are also popular. For

the non-skier or boarder: Take a trip up

and across both mountains on a gondola

ride, enjoy tubing with the kids at the

tube park, snuggle up with your lover on

a horse-drawn sleigh ride, glide across

the valley on a zip-line tour or explore the

backcountry on snowmobile.

Costs: A variety of lodging and lift ticketpackages are available from $103-$175

per adult per night, depending upon dates.

Activities such as tubing, snowmobiling,

heli-skiing and zip-line tours are extra.

Not to miss: Whistler is a shoppers

paradise. With more than 200 shops in the

village alone, youll nd everything from

native artwork and high-end fashion and

jewelry to snow sports equipment.

Begin your travel planning at: Tourism

Whistler, whistler.com

PhotocourtesyofSmugglersNotchResorts

PhotobyBruceRowels

Phot

obyPaulMorrison

Photo courtesy of North Lake Tahoe/Jeff Dow


34/68


Sleeping Bear Dunes National Lakeshore, Michigan: Up until a year

ago, this quaint northern Michigan area was somewhat of a secret travel

destination. But after being voted as ABCs Good Morning Americas Most

Beautiful Place in America, the National Lakeshore, located in Leelanau County

in northern Michigan, has seen record numbers of visitors more than 1.5

million just in 2012. Winter paints a spectacular vista over the land: with its

31-mile stretch of Lake Michigan shoreline, sand dunes perched atop towering

glacially formed cliffs, quiet streams and inland lakes not to mention its

substantial snowfall (one of the countrys snowiest locations at 80-100 inches

per year), the Lakeshore is the ideal place to snowshoe, cross-country ski, sled

and sightsee. Outlying areas within the county offer family-friendly downhill

skiing, tubing and snowmobiling.

Anchorage, Alaska:Considered

by many to be the ultimate travel

experience during the summer

months, Anchorage is also the

place to be in the winter, with

snow from October through

April. Although it s considered asubarctic climate, the maritime

inuences moderate temperatures,

with the average daily high in the

winter months a balmy 25-30

degrees Fahrenheit. Skiiers and

snowboarders have three choices

for alpine skiing, all within 45

minutes of downtown Anchorage,

including Alyeska Resort, where

advanced skiers can carve turns on

North Americas longest continuous

double black runs. Other sports

include backcountry skiing,snowmobiling, heli-skiing and

Alaskas state sport dog

sledding. Mush!

Costs:Many hotels in and around

Anchorage offer ski and stay

packages. Alyeska resort offers

packages from $279 per adult per

night during the regular season and

$329 per adult per night for the

high season.

Not to miss:The shimmeringand swaying blues, pinks, greens

and yellows of the aurora borealis,

or northern lights, dancing in the

starlit skies from as early as 8 p.m.

on winter nights. Many Alaska

hotels offer a northern lights

wake-up call for guests who want

to be awakened if the lights are on

display.


anchorage.net

Costs: A $10 visitors pass gains you

seven days access to the parks 50,000

acres, but youll need to bring or rent

equipment for snow sports.

Not to miss: If you get tired of the cold,

warming up is easy. Leelanau County is

a premier wine-making region with more

than 20 wineries as well as a distillery

where you can taste the afternoon away.


leelanauchamber.com and at nps.gov/slbe/planyourvisitMS&F

Lake Placid, New York:If you just

cant wait for the Sochi 2014 Winter

Olympics, you can enjoy the Olympic

venues in advance at two-time Olympic

village Lake Placid, in the heart of

the Adirondacks. Four geographical

areas within nine miles host a myriad

of competitive winter events, such

as the Empire State Winter Games,

to be held February 7-10 this year.

The whole family can enjoy winter

activities every day, too, from zippingdown a bobsled run with a professional

driver to skating the Olympic Speed

Skating Oval and taking lessons in

cross-country skiing and riery to Be

a Bi-athlete. A short drive away from

the town of Lake Placid in Wilmington is

Whiteface Mountain, where you can ski

or snowboard the same runs that have

challenged Olympic hopefuls. Dont

forget to visit the Lake Placid Winter

Olympic Museum, where you can see

memorabilia from the 1932 and 1980

Winter Olympics.

Costs:Numerous lodging options at

Whiteface Mountain offer ski and stay

packages, from $79 per adult per night.

Olympic venue events range from a

mere $8 (plus $3 skate rental) to take a

spin on the speed skating oval, to $80

per person for a bobsled ride.

Not to miss: Theres plenty of fun

outside of the Olympic venues. Take a

family thrill ride on a toboggan down a

30-foot high converted ski jump trestle

onto frozen Mirror Lake, and while

youre there, enjoy an exhilarating dog-

sled ride across the lake.


lakeplacid.com

PhotobyTom

Bol

Photo by Lake Placid CVB/lakeplacid.com/Dave Schmidt

NPS

photo(NationalParkServices)

.


35/68

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2. Cruzat VF, Tirapegui J. E ffects of oral supplementation with glutamine and alanyl-glutamine on glutamine, glutamate, and glutathione status intrained rats and subjected to long-duration exercise. Nutrition. 2009;25:428-35.

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36/68


MAXCHAMP By Amanda Freeseman, 2012 MaxForm Life Challenge Champion

YES! YOU CAN!

It is now one month into the 2013

MaxForm Life Challenge and by

now you have probably seen some

positive changes with your body.

Great job! Whether you are happy

with your progress or feel like your

rate of improvement needs to pick up,

here are some tips for true success!

1. Get Online The online communityat MyMaxMuscle.com is imperative

to your success. Almost every day, I

logged on to write journals, commenton members journals and read

supportive messages from others

that helped me get through tough

times. Take time to think about what

you're writing each day. Quality, in-

depth journaling can help you stand

out above the rest when it comes

to choosing the winner. Also, upload

your bimonthly or monthly weigh in

photos. I always looked forward to

seeing the changes in my photos and

the others competing in the contest.

2. Get Help From the Experts Ifyou have not done so already, ask a

Max Muscle certied tness nutrition

coach (CFNC) to develop a meal

plan for you and recommend what

supplements you should be adding

to your diet. Meet with your coach

a minimum of once per month to

evaluate your progress and determine

what, if any, changes need to be

made to your nutrition plan based

on your past months results. Not

everyone has a CFNC to meet with, so

take advantage of this opportunity!

3. Focus on Nutrition AboveAll Else. I believe proper diet andsupplementation is 80 percent of a

body transformation, the remaining

20 percent takes place in the gym.

Also, don't schedule cheat meals.

I could count on one hand how

many cheat meals I consumed in my

7-month transformation.

3. Set Goals Setting short-term andlong-term goals are vitally important.

Ask yourself, Where do I want to beby the end of the contest on June

30; what do I want to look like, how

do I want to feel? Next, decide on

your rst short-term goal. Short-term

goals are important to keep you on

track to reach your long-term goals.

Think of them as milestones that you

must reach along the way in order

to cross the nish line on time. My

short-term goal around this time

last year was to feel comfortable

in my New Years Eve clothes for a

party. Once I attained that goal, I set

another short-term goal. Dont forget,once you reach your long-term goal,

repeat the cycle and set another

goal!

4. Give It 110%!If you want totransform your body in six months

you have to do your absolute best

every single day. Work out twice

a day if possible! You should have

zero regrets when June 30 comes.

You want to KNOW that you did

everything possible to reach your

goals.MS&F

JamesP

atrick

.com

how YoU CAn BeCoMe A MAxForM ChAMpion

Editorial Note: Post Quality Photos!Getting proper photos is an important part of the competit

january 2013 max sports & fitness magazine

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